VMA in Running: The Ultimate 2025 Guide
VMA Guide 2025
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VMA (Maximal Aerobic Speed) is THE fundamental metric every serious runner should know. Whether you're a beginner or experienced runner, understanding your VMA will help you structure your training, avoid overtraining, and progress optimally.
What is VMA? (Scientific Definition)
VMA corresponds to the running speed at which your oxygen consumption is maximal (VO2max). It's the highest speed you can maintain using exclusively your aerobic system.
🔬 VMA and VO2max Relationship
VO2max (ml/kg/min) ≈ VMA (km/h) × 3.5
Example: VMA 15 km/h → VO2max ≈ 52.5 ml/kg/min
Why it's THE key runner's metric
- Foundation of all structured training - All zones calculated as % of VMA
- Performance predictor - Estimate times for 10K, Half, Marathon
- Progress indicator - Objectively measure improvements
- Prevents overtraining - Respect recommended intensities
How is VMA Measured?
There are three main categories of methods to measure your VMA, each with its advantages and limitations.
🔬 Laboratory testing (gold standard)
Direct VO2 measurement via mask on treadmill.
✅ Maximum precision (±0.1 km/h)
❌ Expensive ($100-200) and low accessibility
🏃 Field tests (Cooper, Half-Cooper)
Run 6 or 12 minutes all-out on athletics track.
✅ Free and accessible
❌ Requires motivation and specific warm-up
🤖 Automatic GPS calculation (RunPulse)
Automatic analysis of your Strava activities with AI.
✅ Automatic, no manual testing required
✅ Continuous updates
💡 Calculate your VMA automatically
RunPulse analyzes your Strava history and detects your VMA in 30 seconds. Free trial, no credit card required.
Average VMA by Runner Profile
| Profile | Men | Women |
|---|---|---|
| Beginner | 12-14 km/h | 11-13 km/h |
| Intermediate | 14-16 km/h | 13-15 km/h |
| Advanced | 16-18 km/h | 15-17 km/h |
| Elite | 18-22 km/h | 17-21 km/h |
How to Use Your VMA in Training
Once your VMA is calculated, you can define your 5 training zones. Each zone corresponds to a specific physiological goal.
Zone 1 - Recovery (60-70% VMA)
Zone 2 - Easy Endurance (70-80% VMA)
Zone 3 - Tempo / Threshold (80-88% VMA)
Zone 4 - Threshold (88-95% VMA)
Zone 5 - VMA / VO2max (95-105% VMA)
How to Improve Your VMA
Improving your VMA requires structured and progressive training. Here are scientifically proven methods.
Short intervals (30-30, 1-1)
2 sets of 10 × (30" at 100-105% VMA / 30" recovery). Total volume at VMA: 10 minutes. Frequency: 1x per week for 6-8 weeks.
Long repetitions (3-5 min)
5 × 1000m at 95-98% VMA (2-3 min recovery). Frequency: 1x every 10-14 days, alternating with short intervals.
⚠️ Realistic Progress
+0.5 km/h per year is excellent. Beginners: +1.5-2 km/h in 1st year. Advanced: +0.3-0.5 km/h per year.
FAQ - Frequently Asked Questions About VMA
❓ What is a good VMA?
It depends on your level. Beginner 12-14 km/h, Intermediate 14-16 km/h, Advanced 16-18 km/h. What matters is improving relative to YOUR starting VMA.
❓ How long to gain 1 km/h VMA?
Beginner: 3-6 months. Intermediate: 6-12 months. Advanced: 12-24 months. Expert: 2-3 years (or impossible due to genetic ceiling).
❓ Does VMA decline with age?
Yes, about -0.5% per year after 35 with regular training. But a well-trained 50-year-old runner can have a higher VMA than a sedentary 25-year-old!
Conclusion: Take Action
You now know everything you need to know about VMA: scientific definition, measurement methods, training applications, and how to improve it concretely.
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